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Bench press with hands down

Bench press with hands down - the best exercise to train the triceps. During exercise, the triceps is only a very small part of other muscles, so the focus of effort just to work the triceps. Also, different versions of this exercise are working with different parts of the triceps in different ways.

Face the gym block, put a little weight and grasp with both hands on the handle the cable (it should be long and slightly curved) with your fingers forward. The palms should be placed on the width slightly narrower than the shoulders, elbows, look down, keep your body flat and straight, do not swing it from side to side. Lower the bar down, pause at the bottom and slowly return back. You should do 12-15 reps at full amplitude on the block. If you find this easy - add weight. For best results we recommend that you 4 sets per workout.

Variation of the bench press triceps can be down to the location of the fingers on a bench and down with one hand.
The main mistake that people when the regime down is choosing the wrong weight. If the weight is too heavy for you, then switched to the work the back muscles and the chest, triceps and did not receive proper attention.

John Berardi - Triceps Pushdown

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